Training Log Archive: BashmanIn the 31 days ending Jul 31, 2018:
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Tuesday Jul 31, 2018 #
Road 14:57 [2] 2.87 km (5:12 / km) +5m 5:10 / km
shoes: Salomon Sense Marin
I tried, it wasn't happening today.
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Road 12:17 [2] 2.43 km (5:04 / km) +110m 4:08 / km
shoes: Salomon Sense Pro 2 (2018)
Road warm up/down 7:03 [2] 1.45 km (4:51 / km) +17m 4:35 / km
shoes: Salomon Sense Pro 2 (2018)
Monday Jul 30, 2018 #
Path/Terrain 1:04:51 [2] 12.02 km (5:24 / km) +182m 5:01 / km
shoes: Salomon Sense Pro 2 (2018)
Easy for a morning Swim in Tutjern with Hakon because he is going to France to find un cheri for a year. I was so tired that I don't actually remember anything from this run except Hakon commenting on Will's fetishes.
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Road 11:38 [2] 2.18 km (5:20 / km) +67m 4:37 / km
shoes: Salomon Sense Pro 2 (2018)
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Sunday Jul 29, 2018 #
Note
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Friday Jul 27, 2018 #
Road warm up/down 12:23 [2] 2.01 km (6:10 / km)
shoes: VJ Bold (2018)
Orienteering race 1:34:29 15.67 km (6:02 / km) +302m 5:30 / km
shoes: VJ Bold (2018)
Today was the first time at Oringen when I felt ready to race, despite an incredibly hot sun. Managed to stay in some cool shade at the arena and so felt energetic when running to the start. The start list was quite interesting, Filip G 10s in front, Olai L 40s, and then a few more runners including Pascal B a few mins ahead. Behind was Kalle B but it was a nice enough gap to forget about. Standard pre-chasing start banter was had and then we were into the forest.
I sprinted hard off the start and had Filip in front of me within about 11s. I sniffed his bum until the circle of number 1 where we joined Olai in getting lost. Found it before Kalle arrived though and gave it some good pace to the next three, myself exchanging leads with Olai running faster than I was hoping. We split before getting to the end of the long leg at 4 but then all of us messed up the circle and regrouped. A really awful bit of windblown craggy slope ensued and by the end we had formed quite a nice train and weren't far down on the leading pace considering a few mins of mistakes.
I lead like a hero down to the next section but then hit a climb and died hard. Pascal, Filip and Olai came past and dragged me up to the control but I was beginning to get dizzy. Luckily we all really hilariously messed up 10 in different ways and then regrouped at a drink station. About 7 of us, including Kalle now, all stood sipping our cups and sneakily glaring at each other, until everyone finished and we resumed the race.
I hit the wall again immediately but got the 11th control cleanly. Then took a path to 12 knowing I could stay with the pack at an easier pace (they were going straight lol). However, I then rejoined the pack and ran with them for 20s before one of them gave me the bad news that they'd all already punched 12. I swore loud enough for the arena to hear me and turned round. By this point a gentle slope was enough for me to have to walk so I dropped the pack and called it a day. I had lasted about an hour, which is much better than the previous day.
I stopped at another drinks control and had 8 drinks including a few energy ones (I had taken my gel already). I then jogged to the 13th and had to sit down for 1:30 afterwards feeling really dizzy and wondering if I could actually nap during my race. Then a woman elite ran past and asked me if I was okay, and I felt embarrassed and chased her to 14 for a bit. She dropped me but when I punched the control Olai appeared going at 4min/km after being lost for 5mins. We pissed ourselves laughing and I think the energy drinks/gel had suddenly kicked in as I was then able to push a bit more. I quickly died but had Olai in the distance for me to not have to navigate for a bit.
Then something amazing happened. We hit 17 and about 6 people from the previous train were waiting as they'd all wasted 5mins at different points of the past few controls. They were speaking in Swedish but the decision was obvious - we were going to jog the rest of the course in a single file line. This was very nice and I took the chance to semi-regain consciousness and practice my Swedish - "Jag är så jävle inte gut" was said many times with increasing pain. We stopped for some more water though and I felt much better. So much better in fact that as we inevitably began to pick up the pace towards the finish, I split off on a road routechoice and dropped everyone. Had a wee bit of a race with Pascal as we neared the finish but thankfully he went AWOL and disappeared. I ran into the finish thinking I was behind the pack but then turned round to see everyone decking it on the last turn and finishing behind me. So I gained 6 places after spending 3 minutes of my race either at water points or sitting down. Pretty funny.
Had a cider and then joined in as right back of the footy match as ROTW vs Sweden. We lost but it was very fun with a big crowd and Per commentating. By the end of this I was essentially a walking corpse but after eating a pizza and a 10min nap I was ready for the sixth stage. It was a very good week.
Splits
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Cross 20:00 [1]
shoes: Icebug Acceleritas4
Thursday Jul 26, 2018 #
Path/Terrain warm up/down 20:07 [2] 2.91 km (6:54 / km) +139m 5:35 / km
shoes: VJ Bold (2018)
Orienteering race 1:34:36 [3] 15.02 km (6:18 / km) +388m 5:35 / km
shoes: VJ Bold (2018)
In short this wasn't a very good race. I started steadily and nailed some tricky controls but then the wheels came off about 20mins into the race. I was forced to jog the rest which was tough, but the terrain was absolutely gorgeous so could have been worse. Took on lots of water but didn't do too much to my condition, just barely breathing. Days of racing, hot weather/camping and nights out beginning to take a toll.
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Wednesday Jul 25, 2018 #
Path/Terrain 24:21 [2] 3.7 km (6:34 / km) +158m 5:25 / km
shoes: Salomon Sense Pro 2 (2018)
Hungover to the lake and back with Fiona, Ali T and Pat J. Met some more people there and had a nice bit of swimming in some lovely warm water. TLines then split his knee which was grim.
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Path/Terrain 17:26 [2] 3.55 km (4:55 / km) +18m 4:47 / km
shoes: Salomon Sense Pro 2 (2018)
Tuesday Jul 24, 2018 #
Path/Terrain 35:49 [2] 7.2 km (4:59 / km) +151m 4:30 / km
shoes: Salomon Sense Pro 2 (2018)
After a baaad sleep after a sober party last night. Feeling okay by the end.
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Path/Terrain 26:56 [3] 4.38 km (6:09 / km)
Orienteering race 15:57 [5] 4.13 km (3:52 / km) +12m 3:49 / km
shoes: Icebug Acceleritas4
Road 8:34 [3] 1.37 km (6:15 / km) +62m 5:06 / km
Monday Jul 23, 2018 #
Path/Terrain 18:06 [3] 2.77 km (6:32 / km) +54m 5:57 / km
Orienteering race 38:13 [5] 5.99 km (6:23 / km) +186m 5:32 / km
shoes: VJ Bold (2017)
Sunday Jul 22, 2018 #
Path/Terrain 22:38 [3] 3.42 km (6:37 / km) +84m 5:53 / km
Orienteering race 1:30:25 14.24 km (6:21 / km) +519m 5:22 / km
shoes: VJ Bold (2017)
Path/Terrain 14:07 [3] 1.93 km (7:19 / km) +5m 7:13 / km
Saturday Jul 21, 2018 #
Road 10:21 [3] 2.25 km (4:36 / km)
Path/Terrain warm up/down 15:17 [2] 2.49 km (6:08 / km)
shoes: VJ Bold (2018)
Orienteering tempo 35:44 [4] 5.79 km (6:11 / km) +71m 5:49 / km
shoes: VJ Bold (2018)
Friday Jul 20, 2018 #
Path/Terrain 39:50 [2] 8.77 km (4:33 / km) +57m 4:24 / km
shoes: Salomon Sense Pro 2 (2018)
Thursday Jul 19, 2018 #
Road 10:29 [3] 2.26 km (4:39 / km)
Path/Terrain 18:20 [3] 3.26 km (5:37 / km) +1m 5:36 / km
Orienteering race 14:17 [5] 4.22 km (3:23 / km)
shoes: Icebug Acceleritas4
Path/Terrain 22:15 [3] 4.3 km (5:11 / km) +1m 5:10 / km
Wednesday Jul 18, 2018 #
Path/Terrain 14:20 [3] 3.01 km (4:46 / km) +4m 4:44 / km
Path/Terrain 14:59 [3] 2.76 km (5:25 / km) +2m 5:25 / km
Orienteering race 38:19 [5] 6.71 km (5:43 / km) +100m 5:19 / km
shoes: VJ Bold (2018)
Tuesday Jul 17, 2018 #
Path/Terrain 20:12 [3] 4.11 km (4:55 / km) +6m 4:53 / km
Path/Terrain 31:05 [3] 5.79 km (5:22 / km) +2m 5:22 / km
Orienteering race 14:37 [5] 4.33 km (3:23 / km) +17m 3:19 / km
shoes: Icebug Acceleritas4
S+C/Drills/Plyo/Flex 8:36 [3] 1.13 km (7:35 / km)
Path/Terrain 10:21 [3] 2.17 km (4:46 / km)
Monday Jul 16, 2018 #
Note
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Orienteering 43:28 [2] 6.12 km (7:06 / km) +99m 6:34 / km
shoes: VJ Bold (2018)
Making mistakes and unstable on the terrain, maybe should have done more terrain in the last few weeks. Ah well should be better on the day. Much rougher and lower vis than expected.
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Path/Terrain 22:31 [2] 4.77 km (4:43 / km) +20m 4:37 / km
shoes: Salomon Sense Pro 2 (2018)
With a few of the boys.
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Sunday Jul 15, 2018 #
Road 18:30 [2] 3.6 km (5:08 / km) +37m 4:53 / km
shoes: Salomon Sense Pro 2 (2018)
Path/Terrain 35:29 8.36 km (4:15 / km)
shoes: Salomon Sense Pro 2 (2018)
Saturday Jul 14, 2018 #
Path/Terrain 50:36 [2] 11.07 km (4:34 / km) +206m 4:11 / km
shoes: Salomon Sense Marin
Road 20:29 [2] 4.52 km (4:32 / km) +55m 4:16 / km
shoes: Salomon Sense Pro 2 (2018)
Friday Jul 13, 2018 #
Path/Terrain 44:00 [2] 8.82 km (4:59 / km) +76m 4:47 / km
shoes: Salomon Sense Pro 2 (2018)
Road warm up/down 6:59 [2] 1.5 km (4:40 / km) +7m 4:33 / km
shoes: Salomon Sense Pro 2 (2018)
Road hills 8:24 1.76 km (4:46 / km) +125m 3:31 / km
shoes: Salomon Sense Pro 2 (2018)
Orienteering tempo 27:02 5.95 km (4:32 / km) +54m 4:21 / km
shoes: Salomon Sense Pro 2 (2018)
Road warm up/down 12:00 [2] 2.42 km (4:57 / km) +24m 4:43 / km
shoes: Salomon Sense Pro 2 (2018)
Road 19:52 [3] 3.81 km (5:13 / km) +96m 4:38 / km
Thursday Jul 12, 2018 #
Road 12:13 [2] 2.34 km (5:14 / km)
shoes: Salomon Sense Marin
Path/Terrain 22:50 4.61 km (4:57 / km) +107m 4:27 / km
shoes: Salomon Sense Marin
Wednesday Jul 11, 2018 #
Path/Terrain 16:37 [2] 3.37 km (4:56 / km) +14m 4:50 / km
shoes: Salomon Sense Marin
Road 11:17 [2] 2.31 km (4:53 / km) +77m 4:11 / km
shoes: Salomon Sense Marin
Path/Terrain long 1:33:41 [2] 17.41 km (5:23 / km) +338m 4:54 / km
shoes: Salomon Sense Pro 2 (2018)
Tuesday Jul 10, 2018 #
Path/Terrain 13:40 [2] 3.0 km (4:33 / km) +30m 4:20 / km
shoes: Salomon Sense Marin
Road 11:30 [2] 2.32 km (4:58 / km) +76m 4:16 / km
shoes: Salomon Sense Marin
Road warm up/down 37:43 [2] 6.49 km (5:48 / km) +66m 5:32 / km
shoes: Salomon Sense Pro 2 (2018)
Decent one with Emil and a couple of athletics club crew. Having just watched Felly's demolition rampage in a Hungarian city the spirits were high!
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Track intervals 22:36 5.75 km (3:56 / km)
shoes: Salomon Sense Pro 2 (2018)
Sounded like quite an easy session until we realised half rep time recoveries meant 16s and 33s for the first two respectively... We realised this a bit too late so it was a bit about hanging on. Hit the first 800m a bit too fast with Emil so he had to bail out the 1000m. I died hard on the second 800m but had a good amount of energy for the last few. Nice surge at the end on the 200m.
Certainly not a session I'm used to but felt like suitable race prep and I enjoyed how it was over quite quickly. Running well with a 15min 5km 18 year old for most of it, when Emil wasn't leading. Well matched pace as the three of us finished each rep a few seconds apart at most, and on the same second often. I frantically looked for something I could get an edge on the young guy since he was taking me on most home straights so you could imagine how delighted I was when I noticed his spikes. From then on I proudly explained to most people in Halden just how heavy my Salomons really were.
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Road warm up/down 17:30 [2] 3.06 km (5:43 / km) +82m 5:02 / km
shoes: Salomon Sense Pro 2 (2018)
Crawl back home with the same two.
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Monday Jul 9, 2018 #
Path/Terrain 36:34 [2] 8.01 km (4:34 / km) +88m 4:19 / km
shoes: Salomon Sense Marin
Long way through the flat wood. Except it's mostly been felled :-( . Strides towards the end.
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Path/Terrain 1:08:37 [2] 14.19 km (4:50 / km) +274m 4:25 / km
shoes: Salomon Sense Marin
Up from work, over to Will's, over to Emil's, and then a loop to Hoias and back a bit more directly. Feeling good after resting yesterday.
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Sunday Jul 8, 2018 #
Note
(rest day)
World Unis is next week. I have said this a lot recently but my approach has been everything but focussed and serious. Therefore I will go and enjoy the races as I have been doing recently, and then continue my enjoyment at Oringen which starts the following day after the relay.
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Saturday Jul 7, 2018 #
Path/Terrain 32:14 [2] 6.76 km (4:46 / km) +135m 4:20 / km
shoes: Salomon Sense Marin
Took a while to get out the door. Really not feeling the need but enjoyed the trails as usual. Rest of the body has caught up now too so eating a lot, drinking buckets and had to nap after breakfast.
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Road race 15:45 [5] 5.0 km (3:09 / km) +15m 3:06 / km
shoes: Salomon Sense Pro 2 (2018)
With Hakon after a 200m WU at half time of the England game. Not a very comfortable experience, hoping for a faster time but wasn't going to happen with the legs today and the prep. Hakon dragging me round the windy second half but managed to catch him at the finish. WD back to the house to watch a great piece of history. Probably not the right country to be in, less so for a subsequent party either hehe.
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Road 3:45 [2] 0.68 km (5:31 / km)
shoes: Salomon Sense Pro 2 (2018)
Friday Jul 6, 2018 #
Path/Terrain 41:23 [2] 8.33 km (4:58 / km) +71m 4:46 / km
shoes: Salomon Sense Pro 2 (2018)
Long way into work. Body finally caught up with training, stiff. Ate a raspberry after brushing my teeth. Not good taste.
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Path/Terrain 1:04:34 [2] 12.13 km (5:19 / km) +271m 4:47 / km
shoes: Salomon Sense Pro 2 (2018)
After work to meet Hakon and go for a standard swim run with good chat. I think I could live like this for the rest of my life but unfortunately god created winter.
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Thursday Jul 5, 2018 #
Road 20:14 [2] 4.0 km (5:03 / km) +10m 5:00 / km
shoes: Salomon Sense Marin
With Will via shops.
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Path/Terrain long 1:38:45 19.69 km (5:01 / km) +347m 4:37 / km
shoes: Salomon Sense Marin
Back home from work with Will and then big loop of Hoias with Thomas. Good chat and lovely trails. Cloudy weather and quite cool for a change which was welcomed.
Body going through a weird phase of not needing recovery after sessions, nor seemingly much food, water or sleep. I would be the best pet ever. Enjoying riding this wave at the moment but there's an almighty crash looming somewhere.
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Wednesday Jul 4, 2018 #
Road warm up/down 14:15 [2] 2.89 km (4:56 / km) +14m 4:48 / km
shoes: Salomon Sense Marin
Path/Terrain warm up/down 14:43 [2] 2.42 km (6:04 / km) +81m 5:12 / km
shoes: Salomon Sense Marin
Road warm up/down 19:35 [2] 4.0 km (4:54 / km)
shoes: Salomon Sense Pro 2 (2018)
Track intervals 37:45 9.1 km (4:09 / km)
shoes: Salomon Sense Pro 2 (2018)
With Hakon and Niels for the first few. Idea was to do the 1600m as progression from 3:20s to 3s, the 400m hard, and then the two 100s as strides asap after. Based very much around what I need but thankfully the other two were keen. Generally led the second half of the 1600s, snuck in behind Hakon on the 400s, and then just cruised the 100s. Feeling really controlled and only the last 400 nearly suffocated me. Roasting outside but nice minimalist feelings in shorts and Salomons.
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Road warm up/down 21:39 [2] 3.49 km (6:12 / km) +91m 5:29 / km
shoes: Salomon Sense Pro 2 (2018)
Tuesday Jul 3, 2018 #
Path/Terrain 30:16 [2] 6.66 km (4:33 / km) +52m 4:23 / km
shoes: Salomon Sense Pro 2 (2018)
Early loop before back to Norway. Nice outside, tops off morning. Did some strides.
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Path/Terrain 11:54 [2] 1.73 km (6:53 / km) +97m 5:23 / km
shoes: VJ Bold (2018)
Orienteering intervals 51:13 7.91 km (6:29 / km) +117m 6:02 / km
shoes: VJ Bold (2018)
With Will and Viktor at the beginning but rushed off to get a solo session and some confidence for next week. Probably the most Finnish area here so that was quite useful. Few mistakes, one for a bad map, a few for small markers, and a few with no excuse. Need some control pick before WUOC.
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Monday Jul 2, 2018 #
Cycling 41:17 [1]
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Path/Terrain 56:01 8.26 km (6:47 / km) +745m 4:40 / km
shoes: Salomon Sense Pro 2 (2018)
Cycle out to Clachnaben for a final hill run with Kirsty. Cairn o'Mount closed so nice and quiet roads. Dumped bikes and then started at an easy chatty pace. Then put in an effort to the top of Clahnaben from above the treeline. Going at a faster pace than the race last year so good signs. Kirsty moving very well too.
Had a snack and then walked down to the saddle before doing a second effort to the top of Mount Shade. Feeling fast and enjoying the seeming return of fitness. Walked down through the stunning forest there before jogging back and cycling home. Another day of perfect sunny weather, completely spoiled by Scotland this weekend.
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Cycling 42:41 [1]
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Sunday Jul 1, 2018 #
Path/Terrain 37:00 [2] 5.65 km (6:33 / km) +293m 5:12 / km
shoes: Salomon Sense Pro 2 (2018)
Early one up Goach and Scolty. Again with Kirsty and walking the downhills. Over 20c and before 8am. Saw an attempted forest fire ignition site with 2 fire engines just leaving as we finished. Clearly not an accident as a very strange location at the base of a tree and well off any path or camping spot (steep slope). Some people need to find something to do with their lives, or a jail sentence.
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Path/Terrain 47:15 [2] 9.56 km (4:57 / km) +59m 4:48 / km
shoes: Salomon Sense Pro 2 (2018)
With Paul round Sands of Forvie after getting very lost on the drive over. Nice evening weather and fun trails as always. Paths getting a bit overgrown these days though. Nice to catch up properly and good to see him running properly again in general.
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